Week 3 of 12: Life Changes

July 30, 2013 § Leave a comment

I’m late posting my week three results because I married my sweetheart over the weekend!  So, I’ll keep this post very simple.

I’m starting to notice some changes in my body already.  Visually, I’m starting to acquire a more eye pleasing shape.  It’s motivating!

Waist measurement at the end of week two 07/17/13 = 45.5 inches

Waist measurement at the end of week three 07/24/13 = 45 inches

I’m on track!  Everything is as it should be.

How about some feedback.  Would you like to see monthly body composition results or should I do them at six weeks and 12 weeks?

For more information about the system that I am following go to fatlosslifestyle.com

fatlosslifestyle.com

Week 2 of 12: Challenges and Why I Bother

July 21, 2013 § Leave a comment

Vince Gironda at 50

Vince Gironda at 50

I gotta tell ya, this week was no picnic! I had a headache for three days, a stye in my eye, a boil on my leg, had a mole removed on my back and did my best to stay hydrated during a full blown heat wave. All of this was exhausting. I missed two of my six workouts. Should I feel guilty about that? Maybe.

This seems like a good point to talk about why I am making these changes in my life, and to my body, in the first place. It’s been a long time coming. Specifically, about a dozen years ago, my health started to catch up with my habits. I started gaining some weight which caused acid re-flux in my sleep, then I was diagnosed with sleep apnea, which was a contributing factor to high blood pressure. I decided to quit smoking, and gained a bunch of weight. My heaviest was 285 pounds on my 5’10” frame. Recently I started taking medication for high cholesterol. It’s been a snowball of health problems that are controlled by medication, but I’ve never believed that medication was the real solution to my problems. Deep down I knew that all of these health problems could be controlled with changes to my lifestyle. Specifically, the old cliche, diet and exercise. I knew what to do, generally, but I didn’t know where to start from where I was. More importantly, I hadn’t made the decision to start learning where to start. Once I made that decision, with real emotional meaning behind it, then I could start.

Why do I do it?

I don’t want to be a statistic. American males now have an expected lifespan of 78 years but our quality of life in our later years is declining. I want to be like my grandfather who worked in a physically active job as a farmer into his 80’s with only a couple of years of decline. I want to see my children grow up and have some successes in life. Then I want to play with my grandchildren, and meet my great grandchildren.  There have already had times in my life when I felt like I was slowly dying and I’m way to young for that.  No more!

A full 60% of Americans are obese. It’s frightening to shop at our local Walmart and watch relatively young people riding around in electric carts, or hobbling, waddling, shuffling around because it’s such a burden to move their bodies enough to simply buy food! I’ve been that guy whose feet hurt so bad at the end of a work day that I couldn’t move off of the couch. It was hell! I won’t do it again!

I don’t want to take medication for the rest of my life. The foods I have eaten have not provided enough nourishment for my body to be healthy without medication. Poor food choices have caused me to retain fat around my organs, the most dangerous place to carry fat. It’s unnecessary and I won’t have it!

I want to look good in my clothes. I want to be able to take off my shirt in public and not be embarrassed. It would be nice for someone to say to me, “You’re looking good! Do you work out?”, and be able to say, “Yes, yes I do.”

So, do I feel guilty for missing a couple of workouts? No, not really. Although I am following a specific program for 12 weeks, the changes I am making to my lifestyle are permanent. I also know that recovery is underrated. Sometimes our bodies need more time to heal than at other times. This week was one of those times. I recognized it and got some extra sleep and took some extra quiet time.  At 46 years young I can’t feel too bad about “only” working out four times this week.

Successes!

My food intake this week was spot on! My capacity to lift weights has greatly improved! All of my lifting exercises have gone up in weight or repetitions across the board! I haven’t taken my acid reflux medicine since July 7th and I haven’t needed it.

And, my waist went from 46″on July 10th to 45 1/2″ on July 17th! I’m gonna call it a good week!!!

45 1/2"

45 1/2″

For more information about the system that I am following go to fatlosslifestyle.com

fatlosslifestyle.com

Week 1of 12: Radical Changes & Results

July 14, 2013 § 9 Comments

Jack Lalanne at 50 years old!

Jack Lalanne at 50 years old!

As stated in my previous post, I started my Fat Loss Lifestyle 12 week program on July 3rd, 2013.  I had started making small changes to my lifestyle three weeks earlier but this program takes things to another level.  The biggest change for me was in the area of nutrition.

I have never paid too much attention to my food.  I suppose, at times, I would consider what I had heard was “healthy” or “not-healthy” when making food choices but it was never planned.  Mostly my choices were based on what looked good or what I knew tasted good to me.  I had also gotten into the habit of searching for a food source when it was time to eat.  This led to convenience and fast food regularly.  The same thing happened when I was thirsty.  Why pay $1.50 for bottled water when a 44oz. Mountain Dew is $0.89, right?

Now I am planning what I am going to eat and when based on my goals.  I’ve switched the foods I eat almost entirely to “whole” foods, most of which comes from the perimeter of the grocery store.  Produce, meats, and some dairy are what I’m talking about.  Exceptions are grains like oats, brown rice, or dense whole grain bread.  This took some adjustment.  In order to get enough calories into my body to support my new athletic lifestyle, I eat six small meals a day.  Each meal includes a source of protein, a fruit or vegetable, and a source of carbohydrate with one or two of the six meals.  I have also discovered whey protein (which I want to discuss in another post) that I find quite yummy!  I assure you, I am not going hungry!

The next biggest change for me was not just exercise but intense exercise!  I lift weights three days a week and cycle three days a week.  It’s a total of 5-6 hours of exercise.  I take Sunday off to recover and refuel.  I haven’t worked out with this kind of regularity since high school!  I wasn’t sure that I could do it but I made it through the first week and I feel strong, energized, and athletic!  It’s fantastic!

So, what are the results of the first week you ask?  To tell you the truth I wasn’t really expecting much.  I mean, how much can happen in the first week, right?  I also stated in my last post that I didn’t want to be a slave to the scale.  The scale only gives one side of the story (like modern news sources,lol) and any plan needs time to work.  A friend suggested that I use my waistline measurement to determine if anything is happening.  That makes good sense to me.

July 3rd, 2013  Waist = 48″

10July13 46in.

July 10th, 2013  Waist = 46″

That’s a full two inches in only 7 days!  WOW!

What do you think it will be next week?

For more information about the system that I am following go to fatlosslifestyle.com

Fat Loss Lifestyle System by Darin Steen

Body Composition: I lost 9 pounds! What happened?

July 7, 2013 § 2 Comments

When I started this experiment, I didn’t keep any records.  I just changed a few things here and there as I went along.  A little more sleep, a little exercise, a little better food, and a little more water were about the extent of it.  I started consciously making these changes on June 14th, 2013.  It was the same day I bought and read Getting Old Sucks! by Darin Steen.  

On that day when I stepped on the scale it read 255 pounds which, according to Body Mass Index (BMI) Calculators and Hight/Weight Charts, makes me obese.  Those resources say I should weigh 150-185 pounds.

 

On July 3rd, I officially started the Fat Loss Lifestyle System, also by Darin Steen.  

Fat Loss Lifestyle System by Darin SteenStep one was to take some measurements to determine my body composition.  That way, in 6 weeks and in 12 weeks, I will know how my body changed.  

I stepped on the scale.  The display read 246.8 pounds.  My first thought was, “Hooray!  I lost 8 pounds!”  

Then I used an Accu-Measure Personal Body Fat Caliper to perform a single-site skin fold body fat test. Accu-Measure Personal Body Fat Caliper It took some practice, but once I got a consistent measurement, I used the included chart and determined that my body-fat percentage was 22.4% or 55.3lbs.  According to the chart 22.4% for a man my age is in the ideal range.  Really?!?  The other charts say I’m not just overweight, but obese!?

Now it’s time for a little math.  With a scale weight of 246.8 pounds, multiplied by 22.4% equals 55.3 pounds of body fat.  That leaves 191.5 pounds of lean body mass!  

scale weight – body fat = lean body mass  (246.8 – 55.3 = 191.5)

I felt betrayed but empowered!  Has the medical community been lying to me?  Have I been beating myself up over my weight, when the fact is, I will never fit onto their charts without loosing muscle?  I don’t want to loose muscle!  I want to gain muscle!  I immediately thought, “What did I loose in the 20 days between June 14th and July 3rd?  Was it fat or was it muscle?”  I’m determined that I will never ask that question again.  I will no longer use the scale as the only measure of my health.  

So, here are my goals.  Over the course of this 12 week program I will loose half of my body fat (27.5lbs) and gain 9 pounds of muscle.  This would put me at a tidy 12% body fat.

228 lbs scale weight X 12% body fat = 27.5 body fat + 200.5 lean body mass = 228 lbs scale weight

Obese?  I think not!  Doable?  In my mind, it’s already done!

 

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